CrossFit – Fri, Dec 23

Lowry CrossFit – CrossFit

Bulletin Board

ATTN: Anyone leaving the gym last and locking up, please make sure both heaters in main room are off. There is a off/on switch for the heater next to water cooler and heater next to TV’s thermostat needs to be turned to the coldest setting (toggle lever all the way to left). My heating bill was double what it was last month and the highest it’s ever been in 10 years. Any questions, please reach out to Christian.

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

“12 Days of Xmas” Option 1 (Time)

For Time:

1 Legless Rope Climbs

2 Squat Clean (185/125)

3 Muscle Ups

4 Burpees

5 Deadlifts (185/125)

6 Chest to bar Pull Ups

7 Toes to bar

8 Wall Balls (30/20)

9 Box Get Overs (48”/40”)

10 Back Rack Lunges (185/125)

11 Strict Handstand Push Ups

12 Thrusters (185/125)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 Rope Climb, then 2 Squat Cleans, 1 Rope Climb, then 3 Muscle Ups, 2 Squat Cleans, 1 Rope Climb, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

All movements should be at a weight and skill level that athletes are comfortable maintaining in either unbroken or 2-sets

“12 Days of Xmas” Option 2 (Time)

For Time:

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 Rope Climb, then 2 Squat Cleans, 1 Rope Climb, then 3 Muscle Ups, 2 Squat Cleans, 1 Rope Climb, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

All movements should be at a weight and skill level that athletes are comfortable maintaining in either unbroken or 2-sets